Monday, July 15
Warm-up: 2:00 easy row or ski (1x), directly into 2 rounds - 10 banded good morning + 8 alt scorpion stretch + 6 strict press (empty barbell) + 4 inch worm w/ push-up
Strength:
In 12:00, every :90 x8 (start moderate and build as able) -
1 jerk, push or split (athlete’s choice)
WOD:
For time -
18-16-14-12-10
Handstand push-up or push-up variation
Row calories
DB deadlift (2 @ 50/35 or 40/25 or 30/15)
Accessory:
3x10/side DB woodchopper @ moderate weight
https://youtu.be/bxSY805t8CQ?si=UVBJfMd1TyOIrInz
Tuesday, July 16
Warm-up: 5-4-3 back squat (start w/ empty barbell) + thoracic reach from low squat/side + reverse Samson/side + :30/side elevated pigeon stretch on bench
Strength:
In 20:00, complete the following for load (:90 rest between sets) -
10-10-7-7-4-4-1-1
Back squat (start light and build as able)
WOD:
3 rounds for time -
400 meter run
15 front squat (95/65 or 65/45 or 45/35)
Accessory:
Accumulate 1:00-2:00/side Copenhagen plank (rest as needed)
Wednesday, July 17
Warm-up: 2 rounds - :30 easy jump rope + 10 alt Cossack squat + 8 muscle clean + 6 alt front rack reverse lunge (empty barbell) + 8 alt groiner + 10 supine toes-to-rig
Strength:
16:00 EMOM -
2 power clean + 6 alt front rack reverse lunge (start light and build if possible)
:30-:45 barbell ab rollout or plank on barbell
:30-:45 strict toes-to-bar or strict knees-to-elbow https://youtu.be/xX9Hzi7Onnw?si=2XV4_pxCfAlICQCz https://youtu.be/_DUlB4YpZRw?si=8ygfHCD9lIPX-owt
Rest
WOD:
10:00 AMRAP -
20 double under or 40 singles
2 hang power clean (135/95 or 95/65 or 65/45)
20 double under or 40 singles
4 hang power clean
20 double under or 40 singles
6 hang power clean
*Continue to add 2 power clean reps until time is up
Accessory:
Tabata DB gun hold (2 @ moderately challenging weight)
https://youtu.be/73eiD1gDvDc?si=Pgl19jsrl5h38w6R
Thursday, July 18
Warm-up: 2:00 easy bike (1x) directly into 2 rounds - 10 alt box step-up + 8 tempo ring row + :10 chin over bar hold + 5 burpee broad jump + 10 pvc pass through + 5 kip swing or kipping hips to bar
WOD:
30:00 EMOM for total reps -
:45 max burpees or up downs
:45 max box jump over or step-over (24/20 in)
:45 max bar muscle-up, pull-up, or challenging pull variation
:45 max bike cals
Rest
Accessory:
Accumulate 30-45 GHD hip extensions
Friday, July 19
Warm-up: 2 rounds - 5 snatch pull + 5 high snatch pull + 5 muscle snatch + 5 overhead squat (empty barbell or pvc) + 10 alt pistol squat to bench + :30 warm up for gymnastics skill of choice
Strength:
Every :90 x4 (12:00) -
:30-:60 work on gymnastics skill of choice
10-15 barbell OH squat or plate OH squat @ light weight
WOD:
In a 20:00, complete 2 rounds @ steady pace (3:00 rest between rounds) -
50 sit-up (weighted or GHD if possible)
-Directly into-
10-8-6-4-2
Pistol squat, alternating
Power snatch (see weight suggestions below)
10 @ 85/55 or 65/45 or 45/35
8 @ 95/65 or 85/55 or 65/45
6 @ 115/75 or 95/65 or 85/55
4 @ 125/85 or 115/75 or or 95/65
2 @ 135/95 or 125/85 or 115/75
Accessory:
3x 8-10 scap Y raises on rings
https://youtu.be/26DFGWeGrTg?si=vE7aTfiU_1rmxmxb
Saturday, July 20
WOD:
Upper Body Pressing Movement: Overhead Press or Bench Press
You have 14 min to warm up to your opening weight.
You have 6 Min to hit your heaviest single of the day in 3 attempts
Lower Body Pulling Movement: Deadlift
You have 14 min to warm up to your opening weight.
You have 6 Min to hit your heaviest single of the day with 3 attempts
5 Min Transition
Take 65% of your daily heavy on each lift and load the bar accordingly
10-9-8-7-6-5-4-3-2-1
Push & Pull for time
Accessory:
Eat Food